It is a commom misconception that if you go vegetarian, or especially vegan, you will have to exist on boring meals and never again enjoy gourmet food, especially in a restaurant. My visit this summer to a restaurant in Collingwood (3 Guys and a stove) proves that thought to be a complete fallacy.
I was thrilled to discover that all the pasta and rice dishes automatically came vegetarian and you had to order extra to make it otherwise. My choice of meal was the Barley Cranberry Risotto, which was nothing short of amazing.
As I was aware that the creator of the menu has his own cooking show, I decided to visit his website to see if he had the recipe posted. To my luck, he had posted the barley risotto recipe. So, you might think that I excitedly rushed to the store to buy the ingredients and get going right away to recreate my favourite dish. Wrong. The old fear of failing came right back and I have waited over a month to attempt it.
I finally did get around to making it last night and it really was not that hard. As you have to prepare a few of the ingredients in advance, this dish takes patience, which is a virtue that I have yet to master. While it was not quite as good as the restaurant chef's version, I do realize that I am an amateur and am pleased with the result. It was worth the effort.
**I should mention, this recipe suggests to add "any vegtable you have in the fridge". I will advise you to leave celery off the list. I used celery and it does throw off the flavour of the dish. My heart did fall when I initially tasted my experiment, but once I realized it was the celery that I didn't like, I picked it out and now I can't wait to eat it for lunch. I hope you enjoy this recipe as much as I did.
Barley Risotto
1 cup black beans
1/2 clove minced garlic
1tsp basil
1 tbsp charmoula (see recipe below)
8 oz vegtable stock
4 tbsp parmesan cheese (vegans can use vegan paremsan-or it can be left out)
pepper to taste
2.5 cups prepared barley *
1oz oil
4 oz sundried cranberries
1 tomato diced
4 tbsp hot sauce-or to taste
4 stems cilantro
2 cups mixed vegtables (green onions, red or yellow peppers, zucchini, mushrooms, eggplant, or what you have in fridge)
Optional: 4 oz pecans
Heat large frying pan; add oil, garlic, herbs and vegtables. Saute on high until vegtables are browned. Add black beans, veg. stock, charmoula and cranberries; reduce heat-allowing mixture to come to a simmer. Add barley and reduce stock by setting stove on medium heat, stirring occasionally.
When the greater part of stock has reduced, stir and add parmesan cheese. Place in a serving bowl and sprnkle with hot sauce and pecans, if desired.
Garnish with extra cilantro.
* Barley: precook 3 cups water to 1 cup barley, bring to boil, reduce heat and simmer until liquid absorbed
Charmoula
6 tbsp garlic, 2 tsp cumin, 2 tsp paprika
1/2 tsp cayenne, 1/2 tsp pepper
1 cup chopepd fresh parsley, 1/2 cup chopped cilantro
6 tbsp lemon juice, 4 tsp oil
Place all ingredients in food processor, pulsing until you have a soft, choppy mixture. (Makes 2.3 cup, you can freeze unused portion and use another time.)
Monday, September 20, 2010
Friday, September 10, 2010
Eat Yer Greens!!!
If you are like me, you want to start eating healthy and while you know greens are great for you, you have no idea what to do with them. I have heard so many times that kale is the most nutrient dense plant around (beta-carotene, vitamin c, calcium,copper, iron, B6, manganese and potassium to name a few).
However, after trying it raw in a salad, I never want to do that again! I am sure that many people may disagree with me, but I found it to be both bitter and rough; not unlike a bad breakup. So I did some searching for recipes and have tried many over the last few months. Here are some of my favourites, that I actually look forward to eating! The first two were originally spinach recipes, so I just replaced the spinach with kale.
Coconut Kale
Splash olive oil
1 cup sweet onions, diced
1 tbsp minced garlic
Bunch of kale; stems cut out and shreded
1/2 cup coconut milk
1/4 tsp pepper
Heat oil in large pan over medium heat, add garlic and onions.
Add kale and saute until it begins to wilt, add coconut milk and seasonings. Mix ingredients to ensure and even seasoning blend.
Saute until kale is at desired softness and garnish with coconut shavings (optional)
Spicy Peanut Kale
2 tbsp canola oil
2 chopped green onions (or any variety you prefer)
2 minced garlic cloves
1 tsp red pepper flakes (adjust to your preference)
1 can diced tomatos, drained (keep just a bit of liquid for cooking)
1 bunch kale, stems removed and chopped in small pieces
1/4 cup natural peanut butter
Heat oil in pot over medium heat. Add garlic, onion, and pepper flakes.
Add tomatoes, kale, peanut butter. Stir to blend into a sauce.
Cook until kale is at a desired softness
Basic Sauteed Kale
Coursely chopped kale
1/2 cup veg stock, 1 green onion
2 cloves garlic
"Spike" seasoning, Pepper ( both to taste)
Splash hot sauce (optional)
Heat to high, add stock & and kale. Toss, cover and cook 5 minutes.
Remove cover, add spike seasoning and green onion.
Cook until liquid is gone. Add pepper and serve.
However, after trying it raw in a salad, I never want to do that again! I am sure that many people may disagree with me, but I found it to be both bitter and rough; not unlike a bad breakup. So I did some searching for recipes and have tried many over the last few months. Here are some of my favourites, that I actually look forward to eating! The first two were originally spinach recipes, so I just replaced the spinach with kale.
Coconut Kale
Splash olive oil
1 cup sweet onions, diced
1 tbsp minced garlic
Bunch of kale; stems cut out and shreded
1/2 cup coconut milk
1/4 tsp pepper
Heat oil in large pan over medium heat, add garlic and onions.
Add kale and saute until it begins to wilt, add coconut milk and seasonings. Mix ingredients to ensure and even seasoning blend.
Saute until kale is at desired softness and garnish with coconut shavings (optional)
Spicy Peanut Kale
2 tbsp canola oil
2 chopped green onions (or any variety you prefer)
2 minced garlic cloves
1 tsp red pepper flakes (adjust to your preference)
1 can diced tomatos, drained (keep just a bit of liquid for cooking)
1 bunch kale, stems removed and chopped in small pieces
1/4 cup natural peanut butter
Heat oil in pot over medium heat. Add garlic, onion, and pepper flakes.
Add tomatoes, kale, peanut butter. Stir to blend into a sauce.
Cook until kale is at a desired softness
Basic Sauteed Kale
Coursely chopped kale
1/2 cup veg stock, 1 green onion
2 cloves garlic
"Spike" seasoning, Pepper ( both to taste)
Splash hot sauce (optional)
Heat to high, add stock & and kale. Toss, cover and cook 5 minutes.
Remove cover, add spike seasoning and green onion.
Cook until liquid is gone. Add pepper and serve.
Tuesday, August 31, 2010
Thai Stew
I made this last night and it smells amazing!! This is a great recipe to play around and change the vegtables, depending on what you have in the fridge. It is not in the recipe, but I added shredded kale to get in my greens (and calcium). Broccoli would work well, too.
Don't be afraid of the coconut milk in this recipe because you think it is fattening. They type of fatty acids in coconut milk, mostly Lauric Acid, are the type of fat your body burns to create energy rather than store as fat. There are several studies out there that actually point to coconut as an aid in weight loss! I absolutely adore anything coconut, so I could barely contain my joy upon learning that news!
1tsp olive oil, 1 medium onion thinly sliced
4 cloves minced garlic 3 medium sweet potatos
3 cups water 1 red or green pepper, cut into narrow strips
11/2 frozen green beans 1/2 teaspoon of red or green curry paste
1 tbsp natural sugar 2 tsp minced ginger
2 stalks lemongrass can of coconut milk
2 tbsp peanut butter
In a soup pot over med-high heat, heat the oil & saute onions and garlic. Add sweet potatos and water. Bring to a rapid simmer, then lower heat. Cover & simmer for 10 minutes or until sweet potatos are half done.
Add peppers, beans, curry paste, sugar and ginger. Cut each lemongrass salk into 3-4 pieces and make long cuts in grass throughout with sharp knife. Stir into pot and simmer for 10 more minutes.
Stir in coconut milk and peanut butter. Return to simmer and cook over low heat for 10 minutes or until all vegtables are tender and the flabours are well integrated. Remove lemongrass pieces. Taste to adjust seasonings.
* I have made this before, so I played with it last night. I skipped the lemongrass simply because I didn't feel like going to the store and only used half the amount of coconut milk, as I had used the other half making coconut kale. It was still good and the peanut flavour stood out more. So feel free to just experiment based on what you like.
Don't be afraid of the coconut milk in this recipe because you think it is fattening. They type of fatty acids in coconut milk, mostly Lauric Acid, are the type of fat your body burns to create energy rather than store as fat. There are several studies out there that actually point to coconut as an aid in weight loss! I absolutely adore anything coconut, so I could barely contain my joy upon learning that news!
1tsp olive oil, 1 medium onion thinly sliced
4 cloves minced garlic 3 medium sweet potatos
3 cups water 1 red or green pepper, cut into narrow strips
11/2 frozen green beans 1/2 teaspoon of red or green curry paste
1 tbsp natural sugar 2 tsp minced ginger
2 stalks lemongrass can of coconut milk
2 tbsp peanut butter
In a soup pot over med-high heat, heat the oil & saute onions and garlic. Add sweet potatos and water. Bring to a rapid simmer, then lower heat. Cover & simmer for 10 minutes or until sweet potatos are half done.
Add peppers, beans, curry paste, sugar and ginger. Cut each lemongrass salk into 3-4 pieces and make long cuts in grass throughout with sharp knife. Stir into pot and simmer for 10 more minutes.
Stir in coconut milk and peanut butter. Return to simmer and cook over low heat for 10 minutes or until all vegtables are tender and the flabours are well integrated. Remove lemongrass pieces. Taste to adjust seasonings.
* I have made this before, so I played with it last night. I skipped the lemongrass simply because I didn't feel like going to the store and only used half the amount of coconut milk, as I had used the other half making coconut kale. It was still good and the peanut flavour stood out more. So feel free to just experiment based on what you like.
Tuesday, August 24, 2010
Avocado Cream Pasta
This awesome recipe is my usual "go-to" when I am having company over for dinner. Many people have been impressed with my culinary skills when I have served this to them. However, I believe their praise would be more accurately directed to the actual recipe as it is extremely simple to make, while wielding a creamy and flavourful, yet healthy, pasta dish. It only tastes indulgent.
2 avocados, pitted and diced
1 clove garlic, minced
Juice of 1/2 lemon
1/4 cup unsweetened soy or rice milk
1/4 cup water
Red pepper flakes, to taste
Cooked pasta
*Combine avocados, garlic and lemon juice in a food processor. As mixture is blending, add the soy/rice milk and then the water (or less water,depending on your desired consistency).
Add salt and pepper, to taste. Then toss with your favourite cooked pasta and serve.
2 avocados, pitted and diced
1 clove garlic, minced
Juice of 1/2 lemon
1/4 cup unsweetened soy or rice milk
1/4 cup water
Red pepper flakes, to taste
Cooked pasta
*Combine avocados, garlic and lemon juice in a food processor. As mixture is blending, add the soy/rice milk and then the water (or less water,depending on your desired consistency).
Add salt and pepper, to taste. Then toss with your favourite cooked pasta and serve.
Tuesday, August 17, 2010
Melanie's Asian Creation
My most enjoyable time spent cooking is usually when I am making up the recipe as I go along. I love to just create with no restraints. A definite advantage of being single is that I am free to just try something without the worry that someone will turn up their nose in disgust. Here is one of my success stories that uses Bok Choy, which is a calcium superstar. I hope you like it as much as I do!
Bunch of bok choy,chopped (use both green and white parts)
Two cups vegetarian chicken stock ( available at Bulk Barn)
Whole wheat spaghetti noodles (soba or rice noodles would also be great)
minced ginger & chopped garlic (both to taste)
One tsp. "asian chili garlic sauce" ( I got it at Loblaws)
Add your choice of vegtables, frozen or fresh (broccoli would add more calcium)
Cook noodles separately until al dente, drain and set aside.
In large pot or wok ,add stock and ginger. Simmer for a few minutes then add chopped bok choy and other vegetables, along with the asian sauce. Stir and simmer until bok choy is cooked. Add garlic about a minute before you remove from heat.
Bunch of bok choy,chopped (use both green and white parts)
Two cups vegetarian chicken stock ( available at Bulk Barn)
Whole wheat spaghetti noodles (soba or rice noodles would also be great)
minced ginger & chopped garlic (both to taste)
One tsp. "asian chili garlic sauce" ( I got it at Loblaws)
Add your choice of vegtables, frozen or fresh (broccoli would add more calcium)
Cook noodles separately until al dente, drain and set aside.
In large pot or wok ,add stock and ginger. Simmer for a few minutes then add chopped bok choy and other vegetables, along with the asian sauce. Stir and simmer until bok choy is cooked. Add garlic about a minute before you remove from heat.
Wednesday, August 11, 2010
My Calcium Conundrum
For those of you who know me personally, you may be aware that several years ago I was diagnosed with osteopenia (pre-osteoporosis) due to medication I had been on for several years. As I was not even close to menopause, I was not a candidate for the medications available, as they would interfere with my hormones. My bone health for the future did not look good, to say the least.
I was told I had to be "very careful" and that it would probably get much worse when I hit menopause. Well, you might as well just tell me to put on my flowered granny hat and sit on the porch all day yelling at "young-uns" who step on my grass, because me being careful is just not going to happen!!!! I want to hike, cycle, explore and generally be my high-energy self.
So, I dived into naturopathic research. I did learn that many different nutrients contribute to bone health, as well as weight bearing exercise (just ask to see my "pipes").
Calcium, of course, is very important. So, what is a vegan (or lactose intolerant) girl to do? I have just heard a report that calcium supplements can cause heart attacks!! YIKES! Choose between heart attacks or weak bones? No thanks.
No need to fear; Mel the veggie crusader is here! (Hey! no eye-rolling!!)There are SO many great plant sources of calcium: bok choy, kale, broccoli, collard greens, quinoa, blackstrap molasses (put it in your oatmeal, cereal or anything you want to sweeeten), tofu, ground sesame seeds, almonds, soy beans, fortified almond, rice or soy milk, chick peas.
I have attached a great link regarding these foods. In my next few cooking attempts, I will plan to include calcium rich foods.
http://www.vrg.org/nutrition/calcium.htm.
I was told I had to be "very careful" and that it would probably get much worse when I hit menopause. Well, you might as well just tell me to put on my flowered granny hat and sit on the porch all day yelling at "young-uns" who step on my grass, because me being careful is just not going to happen!!!! I want to hike, cycle, explore and generally be my high-energy self.
So, I dived into naturopathic research. I did learn that many different nutrients contribute to bone health, as well as weight bearing exercise (just ask to see my "pipes").
Calcium, of course, is very important. So, what is a vegan (or lactose intolerant) girl to do? I have just heard a report that calcium supplements can cause heart attacks!! YIKES! Choose between heart attacks or weak bones? No thanks.
No need to fear; Mel the veggie crusader is here! (Hey! no eye-rolling!!)There are SO many great plant sources of calcium: bok choy, kale, broccoli, collard greens, quinoa, blackstrap molasses (put it in your oatmeal, cereal or anything you want to sweeeten), tofu, ground sesame seeds, almonds, soy beans, fortified almond, rice or soy milk, chick peas.
I have attached a great link regarding these foods. In my next few cooking attempts, I will plan to include calcium rich foods.
http://www.vrg.org/nutrition/calcium.htm.
Thursday, August 5, 2010
Healthy Fettucine Alfredo
I got this recipe off the Dr. Oz show; alfredo sauce made from cauliflower. I will admit I was pretty skeptical about this recipe being actually edible, but the ingredient list was simple and the recipe was not time-consuming, so why not give it a go?
Aside from the fact that I find the smell of cauliflower similar to how my dog smells when he is having "issues", I really liked this dish. The texture,of course, is different from alfredo but the flavour is similar. As usual, I played with the recipe; I made two minor changes to make it a vegan recipe and added garlic.
1/2 lb. cooked whole wheat pasta
1/2 head cauliflower, core removed and broken into small florets
2 tbsp olive oil
2 green onions, minced
1/2 cup vegan parmesan cheese (recipe below)
1/2 cup vegetarian "chicken" stock ( at Bulk Barn)
Pepper to taste (I added garlic powder, too)
Steam the cauliflower 20 minutes or until very soft. In sauce pan, heat olive oil and cook onions until soft. Add stock and cook for 5 minutes longer. Set aside to cool.
In food processor or blender, combine caulifower and stock and garlic powder and puree until silky smooth. Our puree into the sauce pan and heat over medium heat until steaming. Toss with the cooked pasta and add parmesan "cheese". Season with pepper.
Vegan Parmesan
1/4 cup nutritional yeast 1/4 cup sesame seeds, toasted
1/4 tsp salt (I used seasoning salt)
*This recipe says you can use a food processor or coffee grinder, but I found the coffee grinder worked MUCH better.
Grind the yeast, sesame seeds and salt until completely milled. Store in clean, dry container.
This was so easy and so good, I wish I had actually read this recipe book through when I got it years ago! Ground sesame seeds are actually a very bio-available source of calcium! I am going to try this cheese on homemade pizza too!
Aside from the fact that I find the smell of cauliflower similar to how my dog smells when he is having "issues", I really liked this dish. The texture,of course, is different from alfredo but the flavour is similar. As usual, I played with the recipe; I made two minor changes to make it a vegan recipe and added garlic.
1/2 lb. cooked whole wheat pasta
1/2 head cauliflower, core removed and broken into small florets
2 tbsp olive oil
2 green onions, minced
1/2 cup vegan parmesan cheese (recipe below)
1/2 cup vegetarian "chicken" stock ( at Bulk Barn)
Pepper to taste (I added garlic powder, too)
Steam the cauliflower 20 minutes or until very soft. In sauce pan, heat olive oil and cook onions until soft. Add stock and cook for 5 minutes longer. Set aside to cool.
In food processor or blender, combine caulifower and stock and garlic powder and puree until silky smooth. Our puree into the sauce pan and heat over medium heat until steaming. Toss with the cooked pasta and add parmesan "cheese". Season with pepper.
Vegan Parmesan
1/4 cup nutritional yeast 1/4 cup sesame seeds, toasted
1/4 tsp salt (I used seasoning salt)
*This recipe says you can use a food processor or coffee grinder, but I found the coffee grinder worked MUCH better.
Grind the yeast, sesame seeds and salt until completely milled. Store in clean, dry container.
This was so easy and so good, I wish I had actually read this recipe book through when I got it years ago! Ground sesame seeds are actually a very bio-available source of calcium! I am going to try this cheese on homemade pizza too!
Subscribe to:
Posts (Atom)